Week Five summary:
This week started with 90+ heat and ended with an Olympic race under the threat of rain , water 20 degrees warmer than the air (75/55).
Mon – 3 x 1 early morning on the track @ 6:49/47/39; and a weight session
Tue – 30/30/s on the trainer, followed by a 40′ brick, then 3800 meters in 1:12 in the lake.
Wed – Long run – I keep getting faster in these, 13.1 mi in 1:46, HR avg 129.
Thurs – Bike commute 1.5 hours
Fri – Swim main set only in 2400 meters in 47 minutes before work
Sat – Bike 80 miles in 4:45 with my tri club; skipped the brick as I’m racing on Sunday
Sun – Olympic distance race 27/1:10/42.30 (I think the run was short by about 0.2) Forgot my helmet leaving transition, I was so tired from the ride the day before. IF was 0.904, so I couldn’t have been THAT tired.
Total 16 hours, with 31 miles of running @ avg pace of 8:01 – shocking to me, as even last year I was doing weekly avg speeds of 8:55 or so. Last 4 weeks have averaged 8:09/19/06/01. We’ll see if all this work works. Maybe I’ll meet my big goal for the year come IM AZ in Nov: beat the BQ time for my AG in an IM marathon.